September 2021 Blog

"Success is nothing but the basics over and over again"

MOVE OF THE MONTH:

Exercise: Hamstring Curl - Most people tend to be quad dominant (the muscles at the front of your thighs, which will take over on leg day) so make sure you concentrate on your hamstrings and add them to your workout exercises.

Technique:

Start by lying flat on your back with both your feet/heels on gliders (a tea towel on wooden floor or anything shiny and slippy on carpet) have your arms by your side. Keep your core engaged, slide your heels towards your bum, lifting up your hips & tilting your pelvis under, your knees will bend to almost 90degrees, your body will be in a straight line from your shoulders to your knees. Hold for a second then slowly allow the feet to slide back to the start position.

Aim for: hamstrings respond well to high reps so aim for 2-4 sets of 12-15 reps.

Avoid: If you have lower back pain.

FOOD/RECIPE INSPIRATION:

Pesto Pasta Salad:

Cook up any pasta that takes your fancy, whilst its cooking, slice tomatoes, couchette, peas and any other vegetable that you want and put them in a frying pan with a little butter to cook for 5 mins. Once everything is cooked, mixed through some pesto (green or red) into the pasta and add in the veg. Grate a little cheese on top if you desire….. and enjoy.

MIND GAINS / MINDFULLNESS:

The Body Scan: A popular exercise for practitioners of mindfulness is called the Body Scan. It requires very little in the way of props or tools, and it is also easily accessible for most beginners.

  • Step 1: Start by lying on your back with palms facing up and feet falling slightly apart. Try to lie very still for the duration of the exercise.
  • Step 2: Begin by bringing awareness to the breath, noticing the rhythm, the experience of breathing in and expelling out.
  • Step 3: Next take your attention to your body: how it feels, the texture of clothing against the skin, the contours of the surface on which the body is resting, the temperature of the body and your environment.
  • Step 4: Now move systematically through your body, e.g. starting at the feet and moving upwards:

Toes of both feet, the rest of the feet (top, bottom, ankle), Lower legs, Knees, Thighs, Abdomen, Chest, Lower back, Upper back (back ribs & shoulder blades), Hands (fingers, palms, backs, wrists), Arms (lower, elbows, upper), Neck, Face and head (jaw, mouth, nose, cheeks, ears, eyes, forehead, scalp, back & top of the head)

After the Body Scan is complete slowly open your eyes and move naturally to a comfortable sitting position. There are lots of online narrative guided narratives which are great to follow.

LIFESTYLE:

Detoxification — or detox — is a popular buzzword.  It typically implies following a specific diet or using special products that claim to rid your body of toxins, thereby improving health and promoting weight loss. Fortunately, your body is well-equipped to eliminate toxins and doesn’t require special diets or expensive supplements to do so. 

That said, you can enhance your body’s natural detoxification system, here are a few ways:

  1. Limit your alcohol
  2. Focus on Sleep
  3. Drink more water
  4. Reduce your intake of sugar and processed foods
  5. Eat Antioxidant rich foods & those high in prebiotics
  6. Increase your daily activity

MONTHLY QUOTE:

“Success is nothing but the basics over and over again.”

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